Do your kids top their burgers with pickles?
Or scoop yogurt into their smoothies?
Good news:
These foods not only add flavor, but they’re actually helping your kids stay healthy.
How do foods like pickles and yogurt help their bodies?
The answer is simple:
Fermentation.
You’ve got questions on fermented foods and we have answers- so go grab a mug of kombucha, get comfortable and learn all about the benefits of fermentation!
What are fermented foods exactly?
Simply put, they are foods- like cucumbers or cabbage- that are allowed to ferment, or slowly decompose with the help of microorganisms (like bacteria or yeast) or enzymes. The process, known as anaerobic fermentation, converts sugars into lactic acid or alcohol in an oxygen free environment, giving fermented food their strong flavors.
Yeast fermentation results in alcohol as a byproduct, whereas bacteria results in lactic acid- that tart, tangy flavor that makes fermented foods oh-so craveable.
Different bacteria or yeast have different flavors and impact the taste and texture in different ways.
The practice of fermenting foods has been around since the dawn of time (almost) and, because it’s an excellent way to preserve foods, ancient cultures developed their own twist on fermented foods from cheese to yogurt to sauerkraut.
All those lovely little bacteria and yeasts that ferment the food are still alive when you eat them and, according to the WHO these “live microorganisms which, when administered in adequate amounts confer a health benefit on the host.”
That’s us- the host!
Fermenting is not just a great way to preserve foods- it’s also a great way to keep our resident friendly microbes happy and healthy.
Our guts- specifically our large intestines- have trillions of microorganisms living in them.
Think of them as 100 trillion of your best friends- they do a lot for you!
They help digest our food (and process indigestible fiber), fight infections, protect us from harmful bacteria and produce vitamin K (an important nutrient that helps blood clot).
Keeping those friendly little guys healthy has a positive impact on everything from your kids’ gut to their mood and their immune system.
Evidence suggests bacteria from fermented foods may:
- Improve intestinal tract health- including keeping gut bacteria healthy.
- Enhance immunity and decrease the risk of infection
- Increase the body’s ability to absorb certain nutrients
- Lower incidence and severity of allergies
- Decrease inflammation
- New evidence suggests they have a positive impact on mental health.
That’s right:
Fermented foods can positively impact kids’ mental health.
That means reducing anxiety and depression and improving mood and cognition. The probiotics in fermented foods may also help reduce symptoms of autism, ADHD and obsessive-compulsive disorder.
How?
Keeping the flora and fauna of the gut healthy sends a positive message to the central nervous system which then boosts the production of mood-boosting neurotransmitters. Fermented foods may also make nutrients more available to your body.
A high fat, high sugar diet weakens the intestinal barrier, allowing toxins to seep into the body which can provoke depressive symptoms. Keeping the gut healthy by eating the right foods- like fermented foods- can keep the barrier strong.
Want to learn more? Read all about it here.
But the benefits don’t end there.
Fermented dairy foods, like yogurt and kefir, are more digestible and even those with lactose intolerance are often able to eat them.
Studies show that fermented dairy products can lead to reduced incidence and length of respiratory infections in kids and lower the duration of diarrhea in kids.
They may even help prevent diabetes by helping keep insulin levels even.
Pretty cool, huh?
Foods with probiotics are especially beneficial for kids who have recently been on antibiotics (antibiotics can kill beneficial gut bacteria) and kids who might have constipation or other tummy issues as those lovely probiotics can help get them back in balance!
Want to know the best part?
Many of these healthy fermented foods are foods your kids are already eating!
One word of caution: to get the most from fermented foods some of them need to be consumed in an unpasteurized form. That’s definitely not recommended for young kids (under 5 years old) and caution should be used in older kids as it increases their risk of getting sick. If your kids have a compromised immune system or you have any concerns about your kids’ ability to handle these foods, stick to yogurt and tempeh, foods that don’t need to be consumed in their unpasteurized form.
Now, without further ado, here is the list of the TOP 5 Fermented Foods to help your gut:
Yogurt
Made from cow’s milk, yogurt has protein and is packed with probiotics that help keep the flora and fauna of the gut happy, which in turn means a lower risk of constipation, bowel disease and colon cancer.
When milk is fermented into yogurt, much of the lactose (a sugar that naturally occurs in milk) is broken down into lactic acid. Lower levels of lactose mean even those with lactose intolerance can often eat yogurt. This makes yogurt a great option for both friendly bacteria and calcium.
You can make your own yogurt or buy it. If you buy yogurt be sure to look for the words “live and active cultures” on the label to ensure you’re giving your kids all those friendly bacteria. Be sure to check the nutrition facts label as many brands and flavors of yogurt are packed with sugar.
Of course, yogurt goes well in smoothies, with fruit or cereal. But it’s much more versatile than that.
Try using yogurt in place of mayo or sour cream in recipes. Half mayo and half yogurt in chicken or tuna salad is outstanding! Here are 57 sweet and savory yogurt recipes for you to try!
Tempeh
Tempeh, made from fermented soybeans, hails from Indonesia and makes an excellent meat substitute!
Because it’s fermented, tempeh is easier to digest than other types of soybeans (and nutrients like calcium, zinc and iron are all more available to the body) and it’s less processed than many soy products. Tempeh is packed with protein and fiber and has anti-inflammatory and anti-tumor effects.
Not sure how to eat tempeh?
Try baking, grilling or pan frying tempeh then dipping it in a peanut sauce like this one.
Crumble the tempeh and use in place of, or in addition to, ground beef in tacos, sloppy joes or spaghetti. Slice it thin and use it in sandwiches or add it to soup or chili. Here are 20 more ways to use tempeh.
Kimchi
Originating in South Korea kimchi can mean many different kinds of fermented vegetables, but in its most common iteration, it contains napa cabbage, ginger, tons of garlic and plenty of spice.
Though kimchi may be too spicy for younger kids, older kids may enjoy experimenting with this unique condiment.
All those lovely bacteria that kimchi packs? They may help reduce inflammation, prevent obesity, keep the gut healthy, strengthen the immune system and more.
You can buy it at Asian grocery stores or you can try your hand at making kimchi and make it as spicy or mild as you like (it makes for a fun science experiment for kids as well).
Wondering what to do with kimchi?
Add it to eggs, sauces, sandwiches, soups or stews. Check out 29 ways to use kimchi here.
Sauerkraut
Like kimchi, sauerkraut is made from fermented cabbage, though without the spice. Although you may think of sauerkraut as a German food, it is thought to have originated in China (though it gets its name from the Germans).
What are sauerkraut’s health benefits? For starters, it may reduce pesticide absorption, reduce gastroenteritis, improve the immune system, and otherwise help keep your gut healthy and functioning well.
If you buy sauerkraut, be sure to avoid sauerkraut made with vinegar. While it may taste similar, it hasn’t been traditionally fermented and lacks the beneficial bacteria. Traditionally sauerkraut is made with cabbage and salt and allowed to ferment. Because of this, it is high in sodium- something to keep in mind if your kids need to watch their sodium intake.
Of course, you can always try your hand at making your own sauerkraut. All you need is salt, cabbage and a little (a lot) of patience.
Wondering how to eat sauerkraut?
Sauerkraut goes well on sausages, brats or hot dogs, and even sandwiches (try it on a grilled cheese or in tuna/chicken salad!), or, on a cold winter day, try sauerkraut soup! Feeling adventurous? Add your sauerkraut to chocolate cake.
Kefir
Like yogurt, kefir is a fermented dairy food. Think of it as a drinkable yogurt- one that may help kill cancer cells, increase bone density and prevent obesity. Think of it as a very powerful drinkable yogurt!
You can make your own, but it may be easier to buy it!
Once you have it, feel free to drink as is, or try it in a salad dressing (if a recipe calls for yogurt or buttermilk, simply swap in kefir, or try this ranch recipe), smoothie, or sneak it into your ice cream with this recipe. Need more ideas? Look here for your new favorite kefir recipe.
Fermented Vegetables
This is where pickles come in- but like sauerkraut, you can’t just grab any ol’ jar of pickles. Many pickles are made with vinegar as it’s an inexpensive and quick way to make pickles, but they won’t give your kids the probiotics they need. Traditionally fermented pickles (and other vegetables), made with salt, produce more antioxidants and nutrients, plus they reduce the risk of colon cancer, prevent weight gain and provide relief from inflammation. So be sure to look for unpasteurized, traditionally fermented veggies.
While pickled cucumbers are the most common fermented vegetable, look for fermented beets, green beans, peppers, cauliflower and carrots and more.
Have your kids add some pickles to their burgers, sandwiches and other foods, or let them drink the juice (or try it in popsicles). Pickle juice prevents cramping and provides an electrolyte recharge. It’s like gatorade, but, you know, pickle-ier. It can also help reduce blood sugar levels. Because it is high in sodium make sure your kids don’t drink too much!.
Worth noting: extremely salty foods- like pickles- may increase your risk of stomach cancer. And there are definite connections to an increase in blood pressure.
Miso
Another fermented soy food, miso also contains barley, rice and other grains all fermented together with a fungus, Aspergillus oryzae. Not only does it have probiotics, it’s also a source of B-vitamins and numerous minerals.
It’s strong, it’s salty and it’s oh so good in soup, added to salad dressings, on roast chicken or over roast veggies.
Need more inspiration for how to use miso? Check out this site.
BONUS- other fermented foods to try!
Sourdough
The yeast cultures that give sourdough its characteristic sour bite are also responsible for making it lower in phytates, higher in magnesium and easier to digest- even for those with gluten sensitivities (in fact, it may even help reduce inflammation in those with gluten sensitivities) .
A few more:
Natto is a polarizing fermented soybean product that comes to us all the way from Japan!
Cortido (fermented veggies like cabbage, onions and carrots) from El Salvador
Kvass (a fermented beverage made of black or rye bread) from Russia
Creme Fraiche (a soured cream used often in desserts) from France
One quick note:
Quick, but of great importance.
Be sure to get the REAL DEAL and avoid imposters when it comes to fermented foods.
What does that mean?
To get the probiotics that help your gut you must eat LIVE cultures and bacteria.
This means looking for yogurt, kefir and kombucha that say “live, active cultures”. These healthy options can also pack a wallop of sugar, so look at the nutrition facts label to find items with low amounts of added sugar.
Sauerkraut, pickles and kimchi without vinegar in the ingredients list. Look for unpastuerized versions made salt (while vinegar does produce a tasty pickle you miss out on the benefits associated with anaerobic fermentation).
Sourdough made with sourdough starter.
Like many foods, fermented foods can be a bit of an acquired taste. The key to learning to like new foods for many kids is repetition- having foods several times presented in a variety of ways can all help as they learn to love a new food.